Monday, December 20th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 x 

90 sec Birddog (45 sec each side) 

90 sec Glute Bridge (Set 1) Option of: Single-leg Glute Bridge (45 sec each side for set 2) 

Stretch 15-45 sec b/w each. 

B. 3 sets with ~15 sec b/w each: 

60 sec Deadlift 

45 sec Dip or Push-up

C. 4 Sets with 15 sec b/w each: 

45 sec (Alternating) Thruster 

45 sec Renegade Row 

D. 3 Sets  with ~10 sec b/w each 

20 sec Left Push Press 

20 sec Jump Jack 

20 sec Right Push Press 

20 sec March or Running High Knees 

FitEssentials Basics (Live Zoom Class at 10a MST)

Basics 

A. 2 Sets 20-40 sec work, 10-20 sec Rest 

Elevated Plank (Mtn Climber option set 2) 

Left arm Bent Over Row (from Stagger Stance)

Side Step (Step-over option Set 2) 

Right arm Bent Over Row 

Cross Crawl 

B. 2 Sets: 20-40 sec work, 10-20 sec Rest 

Left OH or Chest Press 

Squat or Sit-Stand 

Right OH or Chest Press 

Deadlift or Good Morning 

March & Punch 

C. 2 Sets with 40-60 sec work, 15-30 sec Rest

Left Step-up or Reverse Giant Step 

Seated Row with Band 

Right Step-up or Reverse Giant Step 

Mobility 

Masters Training Group

(Side Stretch, Quad Stretch, Calf Stretch x 10-30 sec each) 

A. 1-3 Sets with B3 Bands when possible:

60 sec Bike 

60 sec Banded Lateral Monster Walk x 4-6 sets with 2 squats @ each turn (theraband) 

60 sec Box Step-up

60 sec Stretch  

(Down Dog with Heel Pedal, Cat Cow, FIgure Four Hip Stretch x 10-30 sec)

B. 1-3 Sets:

Pull-up or Bent Over Row x 9 

DB Squat x 7 

Jump Jack or Rebounding Hop x 27 

(Standing Lat Stretch, Doorway Pec Stretch, Behind the Back Stretch with Forward Fold x 10-30 sec) 

C. 1-3 Sets: 

Forearm Plank x 20 sec 

Sit-up or Deadbug x 40 sec 

Low Back Stretch x 60 sec (Double Knee to Chest, Two Knee Twist, Happy Baby, Glute Stretch, etc.)